Monday Tuesday Wednesday

Monday
20 minutes on the bike

Tuesday
Bench Acc
Warm up
Flat bench
2 x ?? x bar
9 x 3 x 135 varied grips

Military Pin Presses Chin Height
5 x bar
5 x 135
5 x 185
2 x 5 x 205

1 arm rope push downs

CS rows

EZ bar 21's

rev pec dec

Figured out Sat problems were partially due to poor use of my back. Concentrated on using my back during the spped work and the military work. Funny how such a "little" thing pays off so big.

Shoulders felt awful Tues night. The rope rotations helped some.

Wed
Upper conditioner machine 10 min: 5 back, 5 forward

Bike 30 min on random

The upper conditioner/crank machine really helped get the blood flowint in my shoulders and elbows. Everything feels much better today.

Hopefully get in and some core work done today.

Maranatha

God Bless!